Strength Training for Teens

Programming guidelines

Guidelines for Teen Strength Training

l. Perform one to three sets of each strength exercise. 2. Use enough resistance to complete eight to 12 properly performed repetitions. 3. Increase the weight load by 1 to 5 pounds upon completing 12 good repetitions. 4. Use moderate movement speed that emphasizes controlled muscle effort rather than momentum (four to six seconds per repetition). 5. Use full range repetitions rather than abbreviated joint actions. 6. Train two or three nonconsecutive days per week. 7. Train with competent instructors. 8. Train safely. 9. Train progressively. 10. Train consistently.

Suggested Strength Exercises for Teenage Athletes

EXERCISE

TARGET MUSCLES

Machine Leg Extensions

Quadriceps

Machine Leg Curls

Hamstrings

Machine Hip Adductions

Hip Adductors

Machine Hip Abductions

Hip Abductors

Barbell Squats or Machine Leg Presses

Quadriceps, Hamstrings, Gluteals

Machine Chest Cross

Pectoralis Major

Barbell or Machine Bench Press

Pectoralis Major, Anterior, Deltoids, Triceps

Machine Pullover

Latissimus Dorsi

Dumbbell Bent Row or Machine Pulldown

Latissimus Dorsi, Biceps

Machine Lateral Raise

Deltoids

Dumbbell or Machine Shoulder Press

Deltoids, Upper Trapezius, Triceps

Dumbbell or Machine Arm Curl

Biceps

Dumbbell or Machine Arm Extension

Triceps

Bodyweight or Machine Trunk Curl

Rectus Abdominis

Bodyweight or Machine Trunk Extension

Erector Spinae

Machine Neck Flexion and Extension

Neck Flexors and Extensors

Suggested Strength Exercises for Sedentary Teens

EXERCISE

TARGET MUSCLES

Machine Leg Curl

Hamstrings

Machine Leg Press

Quadriceps, Hamstrings, Gluteals

Machine Bench Press

Pectoralis Major, Anterior Deltoids, Triceps

Machine Seated Row

Latissimus Dorsi, Rhomboids, Middle Trapezius, Biceps

Machine Shoulder Press

Deltoids, Triceps

Machine Arm Curl

Biceps

Machine Triceps Press

Triceps, Pectoralis Major, Anterior Deltoids

Machine Rotary Torso

External Obliques, Internal Obliques

Machine Trunk Extension

Erector Spinae

Machine Trunk Curl

Rectus Abdominis

Machine Chin-Up

Latissimus Dorsi, Biceps

Machine Bar-Dip

Pectoralis Major, Triceps, Anterior Deltoids

Suggested Strength Exercises for Beginning Teens

EXERCISE

TARGET MUSCLES

Dumbbell and Barbell Squat

Quadriceps, Hamstrings, Gluteals

Dumbbell and Barbell Bench Press

Pectoralis Major, Anterior Deltoids, Triceps

Dumbbell and Barbell Incline Press

Pectoralis Major, Anterior Deltoids, Triceps

Dumbbell Shoulder Press

Anterior Deltoids, Upper Trapezius, Triceps

Pulley Pressdown

Triceps

Dumbbell Bent Row

Latissimus Dorsi, Biceps

Pulley Pulldown

Latissimus Dorsi, Biceps

Pulley Seated Row

Latissimus Dorsi, Phomboids, Middle Trapezius, Biceps

Dumbbell Arm Curl

Biceps

Barbell Shoulder Shrug

Upper Trapezius, Neck Extensors

Bodyweight and Roman Chair Trunk Curl

Rectus Abdominis

Bodyweight and Roman Chair Trunk Extension

Erector Spinae

Machine vs. Free-Weight Exercises for Teens

With respect to the force produced and effort required by the target muscles, there is almost no difference between most machine exercises and the corresponding free-weight exercises. For example, a machine bench press and a barbell bench press are both effective for stressing and stimulating the pectoralis major, anterior deltoid and triceps muscles. The machine bench press obviously places less emphasis on balance and control than the barbell bench press, which may be seen as an advantage or a disadvantage depending on your perspective. From a safety standpoint, the machine bench press eliminates the possibility of being pinned underneath a barbell; however, using a spotter also eliminates this risk.

When time is a factor, programs may favor weight-stack machines, as resistance changes require only reinsertion of a steel pin rather than loading or unloading plates. On the other side of the coin, machines are more expensive than free weights and clearly present a different feel than handling a barbell.

Machines may permit more targeted muscle training than free weights, especially with respect to leg exercises. For example, barbell squats productively work the quadriceps, hamstrings and gluteal muscles together but do not isolate any of these muscles individually. To address the quadriceps, hamstrings, hip adductor or hip abductor muscles specifically, the preferred exercises are machine leg extensions, leg curls, hip adductions and hip abductions, respectively. And while the barbell squat is a most basic and beneficial exercise for the leg, hip and trunk muscles, it may place undesirable compression forces on the spinal column of young teenagers with immature skeletal systems.

For these reasons, we recommend that inexperienced teenage trainees begin with standard machine exercises, and progress to appropriate free-weight exercises if they so desire. All strength exercises for teenagers should be selected with attention to safety and simplicity, with emphasis on proper performance rather than weight loads.